Top 10 Arm Exercises For Women For Toned Arms

These are our collection of best arm exercises for women. These exercises cover all of the major muscles in your arms.

You can make your own workouts from this list of arm exercises for women. Choose between 6 to 8 exercises for a thorough workout. Make sure to choose exercises that targets all of the major muscle groups in your arm. Just do three sets of each exercise ranging between 8 to 12 reps per set.

Building mass is tougher for women, that is why most women focus on strength and toning. When it comes to just strength and toning, bodyweight exercises are the best. But, using weights is the best way to build mass, endurance and strength quicker.

Starting Point To Toning Arms

Starting Point To Toning Arms

Arms are used in a lot of exercises. For example, if you are working your shoulders or chest, you are also working your arms. They act as a support for many exercises, after all, it is your arms that lift the weight for most exercises.

For a complete arm exercise, you don’t need to work on biceps one day, and forearms another. Unless, you are looking to build some serious mass. For the purpose of toning, you can work out forearms, biceps and triceps all in one routine.

For isolated arm workouts, you can use this list of arm exercises for women and create a weekly workout. You should start off with easy weight and focus more on reps.

Top 10 Arm Exercises For Women

1. Side Raises

Side Raises

  • Stand straight with a dumbbell in each hand and keep your arms hanging by your sides
  • Make sure your palms are facing in
  • Slightly bend your knees and elbows and raise the dumbbells
  • Raise the dumbbells out to the sides and bring them up to your shoulders
  • Hold for a moment, before lowering the dumbbells

2. Push-ups


  • Place your palms on the ground with your hands shoulder-width apart
  • Get in to a plank position
  • Keep your back straight and lift your body upwards
  • Full extend your arms and hold for a moment before lowering down
  • Lower down with your body just above the ground and push back up

3. Overhead Extension

Overhead Extension

  • Sit on a bench and keep your back straight
  • Join your thumb to your thumb and index finger to index finger to form a diamond to hold the dumbbell from one end
  • Keep your wrists straight and bend your elbows while lowering the dumbbell behind your head
  • Make sure your elbows keep close and don’t flare out
  • Finally, straighten your arms and bring the dumbbell above your head

4. Bicep Curls

Bicep Curls

  • Stand shoulder-width apart
  • Hold a dumbbell in each hand
  • With your palm facing upward, bend your elbow and bring the dumbbell up
  • Keep your arm straight and away from the body
  • Hold for a moment before lowering down
  • Rotate arms

5. Dumbbell Row

Dumbbell Row

  • Either use a bench or the ground
  • Put one hand and both knees on the surface
  • Make sure your knees are under your hips
  • Next, tighten your abdomen and squeeze your shoulder blades
  • Lift the weight upward and move your elbow back

6. Two-Arm Kettlebell Swing

Two-Arm Kettlebell Swing

  • Start by standing shoulder-width apart
  • Hold the kettle ball with both hands between your legs
  • Bend your knees
  • Now, straighten your legs and swing the kettlebell up to eye-level
  • With the movement, bring the Kettlebell down between your legs

7. Dumbbell Kickback

Dumbbell Kickback

  • Place your palm and knee on a bench
  • Hold a dumbbell in your opposite hand
  • Keep your leg straight
  • Now, push the dumbbell back till your arm straightens
  • Make sure to keep your elbow straight throughout the movement

8. Dumbbell Punch

Dumbbell Punch

  • Hold light dumbbells in each hand while standing shoulder-width apart
  • Now, punch with alternating arms
  • Keep the dumbbells at shoulder level
  • Move your hips in one smooth motion with each punch

9. Triceps Dips

Triceps Dips

  • Place your hands at the edge of a surface
  • Your feet can also be elevated, depends on the structure
  • Now, lower yourself down two to three inches while bending your elbows
  • Hold for a moment before raising your body

10.  Dumbbell Curl to Press

Dumbbell Curl to Press

  • Lay down on an inclined bench
  • Hold dumbbells in each hand
  • With palms facing towards you, curl your arms to your shoulders
  • Now, push your arms up towards the ceiling
  • Hold for a moment before lowering down

This list of arm exercises for women has all kinds of exercises. From working out your biceps to your triceps to your forearms. You can either customize your own workout or incorporate these exercises in your biceps and triceps workout.